Hair health manual: discover the best vitamins and minerals for perfect hair

A fever among celebrities, supplementation for locks has become common. Therefore, we asked trichologist Viviane Coutinho to list the main nutrients to maintain hair vitality.

It’s not just our body that needs vitamins and minerals to function properly. Hair health also needs these components to have soft, strong and silky hair.

To achieve this, there are ways to start supplementing, that is, taking medicine to improve a deficiency that our body has in some aspect and which has become common among celebrities. According to trichologist Viviane Coutinho, the ideal is to start the treatment with nutrition, since it is the best way to maintain the amount of vitamins our body needs.

“In addition to being good for the body as a whole, maintaining a regulated and healthy diet helps the hair because, even if it is necessary to take a supplement, this treatment does not replace the nutrients we ingest by eating. In fact, it works more like a complement” , explains she, who is a professor at the Brazilian Academy of Trichology and CEO of the VIC Institute.

The specialist explains that, in every situation, the first step is to investigate the stock of vitamins and minerals in the body: “I always recommend starting from this phase because it is not possible to prescribe a supplement without knowing what the inside is like, but this can be easily resolved by carrying out some tests”, he guarantees and adds: “Our hair is not a vital organ, therefore it is among the last to receive nutrients. This is why it is important to have a good ‘stock’, after all, the hair reflects our health as a whole,” he says.

Next, we asked Dr. Viviane to help us understand which are the best vitamins and minerals important for hair health, if there is a real need to start supplementation. And there’s a bonus: we invited nutritionist Giovanna Porto to help us find them naturally.

Come and take a look!

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Vitamin A

In addition to helping hair grow, it also helps maintain a healthy scalp and moisture balance, which is a type of protection that prevents the development of bad bacteria.

Where found?

-> Liver, cabbage, pumpkin, tomato, egg yolk, whole milk and its derivatives

Vitamin B

Vitamins belonging to the B complex play an important role in hair health. B3, for example, increases circulation in the scalp. B5, on the other hand, helps prevent hair loss. We can also mention B7 (biotin) and B12 which, respectively, help in the production of keratin and help transport nutrients to the hair bulbs. In general they help maintain the elasticity and strength of the hair.

Where found?

-Broccoli, fish, eggs, nuts, peanuts, grapes and watermelon.

C vitamin

An excellent antioxidant, this vitamin is important for collagen production, hair structure and sustainability, as well as being effective in protecting natural strength and shine.

Where found?

-Orange juice, mandarin, papaya, kiwi, chestnuts and spinach.

Vitamin D

Vitamin D not only helps fight hair loss, but also helps in the growth and production of new hair, as it is responsible for stimulating hair follicles, both new and old.

Where found?

-Foods of animal origin, in general, such as egg yolks and tuna, and exposure to the sun.

Vitamin E

It also has an antioxidant role, but in addition it helps against free radical damage and is an excellent anti-aging agent.

Where found?

-Almonds, mango, papaya, dried tomatoes, olive oil and hazelnuts.

Iron

It helps in oxygen transport and consequently in hair growth, growth and strength.

Where found?

-Meats in general, be they red, chicken or fish and dark green vegetables, such as cabbage, broccoli and spinach.

Zinc

It is an important ally in the production of proteins, including keratin, which directly helps to strengthen hair. Zinc is also one of the main elements for cell renewal.

Where found?

-Red meat, chicken, oysters, peanuts, lentils and cashews.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.